Nov 10-11, 2011 – WOD


CFCT: How old are you?
WW: 31, almost 32 (December 10th)

CFCT: How long have you been CrossFitting?
WW: 3 years

CFCT: What drives you to compete?
WW: I love to compete. I always played team sports growing up and regret not getting involved with an individual sport. I used to daydream about being a UFC Fighter, but I realize it’s too late to be a successful MMA fighter now. Plus, I want to keep my face looking the way it is. Last, but not least, like Charlie Sheen (but in a very different way), I like winning.

CFCT: What’s your favorite CrossFit WOD? And why?
WW: Any WOD with Thrusters, because I am the king of Thrusting.

CFCT: What’s your least favorite CrossFit WOD? And why?
WW: “Eva”, because it’s hard to run when you feel like you don’t have any arms and that’s how this WOD makes you feel. Side note, Nick, now I have to throw this WOD in to our schedule. 😉

CFCT: What’s something interesting about you that CFCT and it’s members may not know about you?
WW: My wife was my only “real” girlfriend. In other words, until I met her I had never been in a committed relationship. We have been together for almost 9 years and just recently celebrated our 2nd wedding anniversary


A man that needs no introduction at Crosfit CrownTown is Wayne Willete. Wayne is both an experienced competitor and coach. Last year Wayne was one of Southern California’s Elite competitors and competed at regionals. It is Wayne’s meticulous attention to detail that allows him to excel in those areas. If you ever need advice on anything ranging from nutrition to mobility, and everything in between, there is no doubt that Wayne will put the time in for you. Everybody at CrownTown has experienced the level of dedication that Wayne has for the CrossFit life. He is also accompanied by his wife / co-asskicker Brianne, that sets the foundation of the CrossFit family atmosphere at CFCT

– Brett Panceroff

Skill – Overhead squat mobility

WOD – “Nancy”

5 rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps

Compare to August 8th, 2011. Post results to

Cool down – 100 ABMAT SIT-ups for time

NLI COMPETITORS – warm up good, then;

WOD: 3 RFT of:
Row 150 meters
10 Wall Balls, 20/14 pounds
10 Pull-ups

This must be completed at 100% effort. Absolutely no pacing! Shoot for 2:30. We need to let our bodies know they are going to be working hard on Saturday, but this nominal amount of work combined with a full rest day Friday will give us peek performance at NLI.

We will have a cool down of mental preparation and strategy talk, if our schedules permit us to train together. I’m doing this WOD at 2:30pm on Thursday. Let me know.

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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